How-To

We last chatted about how to approach the grip for the clean and press and how it differs from a snatch grip. This week we’ll talk about how the two lifts differ.

The Steps

Clean

For the clean and press the steps will be as follows;

Setup Grip & Stance

Clean Pull

Shrug

Elevate Elbows

Front Squat Rack

Stand Up

Press

Snatch

The steps involved in the snatch will also look similar in the beginning. The steps will be as follows;

Set Up Grip & Stance

Snatch Pull

Shrug

Elevate Elbows

Rack Overhead

Stand Up

The Finish

The clean will finish in a full extension stand where you press the bar overhead. It will be important that the weight you use does not pull you backwards but you can control the barbell. Just like any other lift you attempt, you must engage shoulder, keep shoulder blades down, and engage the core at the top. The snatch will end in a very similar position but be very different in the way you get there. You will use the momentum from the pull (and the hips) to get underneath the bar, ending in a deep squat with barbell extended overhead. To finish the snatch you can come to a full stand. If you were to see both lifts at the end they would look almost identical, but getting there is a very different story.

The next chapter of the saga continues with the different benefits from each lift! See you then!